CrossFit Blackwater

Strength

Deadlift 5-5-5-5-5 linear

Conditioning

For time CAP 20
21 deadlifts 100/70 – 200m run
21 bar hop burpees – 200m run
15 deadlifts – 200m run
15 bar hop burpees – 200m run
9 deadlifts – 200m run
9 bar hop burpees – 200m run

Conditioning

On the 5 x 5:
30/24 Cals erg
20 down ups
10 toes to bar

Circuit

10 leg lowers
10 plank ups
10 lemon squeezers
10 leg lowers

Strength

Front squat waves 8-6-4 x 3

Conditioning

20 min amrap:
40 wall balls
30/24 cal erg
20 pull ups
10 alt db snatch

Gymnastics

Hspu + doubles practice

Conditioning

For time CAP 20
30/24 calories
100 doubles
30 hspu
100 doubles
30/24 calories

Olympic lifting

Squat clean

Conditioning

10 rounds CAP 20
5 squat cleans 70/45k
10/7 calories

Olympic lifting

Split jerk

Conditioning

6 x 2 on 1 off
10 shoulder to overhead 50/35k
10 box jumps
10 kb swings

Strength

Strict pull up and hspu progressions

Conditioning

Amrap 25
Run 1 loop
10 toes to bar
20 sit ups
30 russian twists

Strength

Front squat waves 7-5-3

Conditioning

5 rounds CAP 20
15 air squats
12 chest to bar
9 burpee box jumps

Aerobic capacity

Every 3 mins x 10:
500m row, ski, 1000m bike
1 loop run

Core

Tabata core hold
Tabata flutter kicks

Strength

Deadlift 5-5-5-5-5 linear

Conditioning

Amrap 12
8 deadlifts 60/40
10 push ups
12 swings